Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Energy	29% 840kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	620% 806g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	30% 21.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	15.3% 11g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0.2g	g per day for Men 19-50 years
Fiber	113% 43g	1397% 531g	38g per day for Men 19-50 years
Protein	93% 52.2g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	42.2% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Calcium	34% 340mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	377% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	7594% 175mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	21% 780g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Ground Cinnamon:

• Canned All Types Kidney Beans have 5.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 6 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin C, 116 times more Vitamin E and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Ground Cinnamon:

• Canned All Types Kidney Beans have 1.4 times more Phosphorus, 29.6 times more Sodium and 7.4 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 29.5 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 2.2 times more Magnesium, 104 times more Manganese, 1.8 times more Potassium, 3.4 times more Selenium and 4 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 7.5 times more Omega 3 and 1.3 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.9 times more Energy, 2.1 times more Fat, 2.4 times more Saturated Fat, 5.6 times more Carbohydrate, more Fructose and 12.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Ground Cinnamon Spices have similar amounts of Sugars per 1 kg.
• Both Canned All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.